Wod

[mtwarden]

7 miles with DW, brother and one of my nephews; hiked into the Niagara River Gorge, just downstream from the Falls- talk about some serious whitewater!!!

 

[InkedElkSlayer]

3.5 mile trip into another lake with the wife and both kids.

 

[sargent]

3 miles with a 30# pack today.

 

[InkedElkSlayer]

Gonna try to up my tempo this week. Still get a little light headed.

Squat/calf raises/(Plyos 1st 4 sets)- 45/95/135/185/225/275/295 x 15
Pull Up- x 7

Chest/Bis
Bench-45/95/135/185
Barbell Curl-45/45/55/65

Bench- singles from 225 up to 255

Bench- 205 x 10
Reverse Barbell Curl- 65 x 12

2 sets
Incline DB Press-75s x 12
Preacher bench DB Curl-25 x 12

Farmer’s Carry-75s

Easy 1mi hill run with 200vert

 

[TripleJ]

7 minute AMRAP:
-15 box jump overs 24"
-12 double dumbbell deadlifts (50#)
-9 double dumbbell hang cleans
-6 double dumbbell shoulder to overhead

3 minute rest

7 minute AMRAP:
-15 GHD sit-ups
-12 back rack lunges (95#)
-9 wall ball shots (30#)
-6 shoulder to overhead (95#)

3 minute rest

3 Minute AMRAP
-Ring MU

 

[mtwarden]

5 miles on the trails with my wife; over the 1000 mile mark now

 

[JasonWi]

40 pullups
6 x 12 20" box step ups 35-55# sandbags
6 x 30 yard farmers carries...110# (55 EH)
6 sets of decline bech press 155-285
6 sets of cable flys 15-25
3 sets of oblique twists
5:00 of side stepups on a 12" box

 

[FlyGuy]

7 minute AMRAP:
-15 box jump overs 24"
-12 double dumbbell deadlifts (50#)
-9 double dumbbell hang cleans
-6 double dumbbell shoulder to overhead

3 minute rest

7 minute AMRAP:
-15 GHD sit-ups
-12 back rack lunges (95#)
-9 wall ball shots (30#)
-6 shoulder to overhead (95#)

3 minute rest

3 Minute AMRAP
-Ring MU

That’s a good one. Except I would have a big fat ZERO for that last 3 min section


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[TripleJ]

That’s a good one. Except I would have a big fat ZERO for that last 3 min section


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It was a fun workout. A lot of the class did a combo of push ups and pull ups for the last part.

 

[FlyGuy]

EMOM8:
- 3 pull-up negatives
- :20 Hollow Body Hold + 5 single arm (L&R) Bent over KB Rows (44#)

Strict Press - 3x3 @ 90%

Split Jerk Ladder:
- 3 @ 65%
- 2 @ 75%
- 1 @ 85%
- 1 @ 90%

WOD - 21-15-9 For Time:
- double KB Front Rack Squats (52#)
- toe-2-bars

(10:42 RX). I just got my T2B back in the past couple of weeks (recovering from heart issue), which is pretty exciting. I’d just gotten them in early 2021 just about a month before surgery. I Would have been a lot faster in this WOD if my hands weren’t so dang torn up. Freaking hurts!


Then shot a dozen arrows at 28 yards



Then in the garage at home:

Four rounds (not for time):
- 10 ring dips (scaled - from tip toes, trying to get these RX but I don’t have them yet)
- 10 DB curls (L&R) 35#
- 10 rotational Slam balls, easy count (25#)
- 10 ground to Over the shoulder throws (85# Sandbag)
- 10 Clapping Push-ups
- 2 rope climbs

20 min of skill work
- Handstand Walking
- Double unders


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[Cant hit em]

3 sets
10 RDL 4 sec down 2 up ( empty barbell)
15 glute bridges #135

3-6-9-12-15-12-9-6-3
Toes to bar
Hang dumbbell snatch #50
Deadlift #145


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[Hardly_Hangin]

Yesterday, ss day 7
Squat 3x5 @ 305
Ohp 3x5 @ 125
Deadlift 1x5 @ 345

 

[sargent]

3 miles with a 30# pack today.

 

[JasonWi]

52 KB swings @ 50#
20 KB swings @ 60#
6x12 narrow grip rows 100-160#
6 sets of deadlifts 135-315#
3x12 seated calf raises 90#
4x15 single arm KB OHP 20-25#
9:00 of 12” box step ups with 37# sandbag

Last night 24 arrows from 20-40 yards

192.6 this morning. 21.4# down since November

 

[TripleJ]

Every 3 minutes for 6 rounds:
-15 cal row
-15 toes to bar/15 pull ups (alternate each round)
-2 squat snatches @ 80%

 

[InkedElkSlayer]

Shoulders/Traps/Abs
Warm up pull up ladder to 10

4 sets
Hanging Clean & Press- 45/95/115/135 x 10
Shrug-45/95/115/135 x 10
DB Arnold Press-25/30/35/40 x 10
Hanging Pull Up-10
Decline Sit Up-15

2 sets
Dead & Shrug-185/205 x 2 & 5ea grip
DB Row- 35 x 10
Pull Up Toes 2 Bar- 10

2 sets
Farmer’s Carry- 75s

2mi hill run with 300vert mid-morning

Plan to do a 1.5-1.75mi hike with 50lbs and around 3-400vert after dinner with the wife

 

[mtwarden]

Flew 2500 miles, 10 hours sitting on my a$$ between flying and layovers and then a two drive getting home- it feels like the toughest workout in a long time

 

[Bearwhisky]

Ran 2 miles with a double stroller that is not meant for jogging (imagine pushing a sled ), 6 sets of 6 pull ups on a swingset, 5 sets of 10 dips on a slide. Getting creative with the kids in tow!


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[sahunter06]

3.5 mile trip into another lake with the wife and both kids.View attachment 421414

Beautiful man.

 

[sahunter06]

Back/ biceps/ rear delts monday

Chest/ shoulders/ tris
Get reps or to failure

Dips 3 sec eccentric 4x15/15/10/8
Incline smith 4x15
Close grip press 3x failure

db Shrugs 4x15-20/ failure with 2 sec concentric pause 65-80#
db laterals 4x15-20/failure

Rev grip preacher pushdown 4x20
Single arm cable drag 4x20